The evolution of eating habits in recent years is helping us to be more aware of the importance of a balanced diet. The first thing that we must be clear about is that the word diet It does not refer to a short-term process, but to a lifestyle, a type of diet. It is a mistake to think of eating healthy for a while, with the excuse of losing weight, and after a few months return to bad habits.
Changing our food education is much more difficult than it seems. A person who has gotten used to eating in a certain way, with ultra-processed foods and according to an economy, will need time and patience to change their mentality.
Over the years, eating a balanced diet is much more possible. Now we do not depend on having a food more or less within reach, since thanks to the conservation, production and transport processes we can have any type of fruit in the supermarket. Even part of the fish we eat comes from other countries to offer us a greater variety.
Do you really want to know what are the characteristics of a balanced diet and who is it for? We tell you.
What does a balanced diet consist of?
Much is said about balance, but few know what we mean. Balance in making a number of meals? In eating the same amount of nutrients? When we talk about a varied and balanced diet, we are referring to a stability of energy, nutrients and the amounts necessary for each person. You cannot miss cereals, vegetables, fruits, dairy products, meats, fats... So forget about excluding any type of nutrient in this type of diet.
If we have an excessive consumption of any nutrient, however healthy it may be, we will be failing in balance. Moderate amounts will help us maintain our weight and avoid disease cardiovascular diseases such as obesity or diabetes.
When you have a poor diet, you function at less than optimal levels and may experience bouts of infection, fatigue, brain fog, or other health conditions. Some of the leading causes of death have a strong connection to a poor diet.
On the other hand, the food we eat contains a certain amount of calories More than something physical, calories are a measure of how much energy your body gains when it breaks down and metabolizes food. The number of calories your body needs depends on your age, gender, and activity level. Caloric needs decline as you move into adulthood, so an adult over the age of 85 would need fewer calories than a 50-year-old.
What foods make up a balanced diet?
You should primarily eat nutrient-dense whole foods that provide the most nutritional value for the number of calories created. This ensures that the body processes high-quality components and nourishes it in the long term.
High-quality foods have a variety of nutrients including vitamins, minerals, fiber, protein, carbohydrates, healthy fats, and other components, such as antioxidants. A balanced diet starts with the right proportions of foods from the six main elements:
- Proteins Proteins should make up a quarter of your plate. Choose lean red meats, shellfish, poultry, eggs, nuts, beans, legumes, and seeds.
- Fruits. Fruits should also make up a quarter of your plate. Choose dried fruits, fresh or frozen, but remember that dried fruits are more concentrated in natural sugars. Fruit juices are high in sugar and should not be a major part of your diet.
- Vegetables. Vegetables should make up a quarter of your plate if you also eat fruit. Otherwise, they should fill half your plate. When choosing vegetables, select different subgroups to enjoy the greatest benefits.
- Cereals. The grains should occupy a quarter of your plate. Grains should come from whole grain options whenever possible, including oats, dark rye, quinoa, whole cornmeal, wild or brown rice, and amaranth.
- Fats Although some fat is essential to a healthy diet, the type and quality available vary. Choose healthy unsaturated oils like extra virgin olive oil or sunflower oil, and limit your intake to about 27 grams per day. Foods high in healthy fats include chia seeds, ground flax, avocado, nuts, seeds, and fish.
- Dairy products. Dairy products have essential nutrients like calcium for strong teeth and bones. The most recommended options are those low-fat or fat-free such as milk, yogurt, cheese, kefir and buttermilk.
Instead, there are other foods that should be avoided or limited. For example, it is recommended to avoid empty calories, limiting the intake of foods considered poor in nutrients. Some clear examples are highly processed foods, refined grains, refined sugars, sweetened beverages, red and processed meats, saturated and trans fats, and high glycemic index foods.
You should also limit your intake of salt and added sugars. Too much sodium can raise blood pressure and increase the risks of heart disease and stroke, while too much sugar can increase the risks of cavities and obesity.
Alcoholic beverages affect cholesterol, triglyceride, and insulin levels. They can also increase the risks of inflammation or scarring of the liver, high blood pressure, weight gain, or even some cancers.
Do we eat only out of necessity?
It would be perfect to always eat balanced based on appetite needs. The reality is that human beings eat for pleasure and according to their eating habits. When we go out to eat out of the house or think about cooking a dish, other factors always influence before nutritional value. The fact that it is appetizing, that it smells good, that it tastes and tastes good, and even that it has a price that is appropriate to our economy also interferes in the choice of our food, despite the fact that none of these factors help us nutritionally.
Eating a balanced diet ensures us to reduce the risk of suffering from diseases or delaying their appearance, in the case of being potential to suffer from it.